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What vitamins are in fish?

January 26, 2013

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Fish is a food low in fat and high in protein, which also contains a variety of water soluble vitamins and fat-soluble vitamins. The types and amounts of vitamins vary according to the variety of the fish. The vitamins that are found in the fish help to many body functions, including the maintenance of a healthy immune system and manufacture of new cells and proteins.

The vitamin B 6 in tuna and trout is particularly a rich source. A serving of grilled or baked tuna contains 0. 8 mg of vitamin B 6, more than 50% percent of the recommended daily allowance established by the Institute of medicine.

A similar portion of trout contains 0. 6 mg of vitamin B-6. Cod and swordfish sword is also rich in vitamin B-6, with 0. 4 mg.

vitamin B-6 supports the production of red and white cells in the healthy function of the nervous and immune systems. Vitamin B-6 also helps the glucose and protein metabolism in the liver and other tissues in the body.

The B 12 vitamin found in trout and salmon provide your body with high concentrations of soluble and essential vitamin B 12. The Institute of medicine suggests that for vitamin B 12 is 2. 4 micrograms daily.

A portion of grilled or baked trout includes 3. 2 micrograms of vitamin B 12. A similar proportion of salmon has 2. 3 micrograms.

Other fish containing 50% or more of the recommended daily dose of vitamin B 12 include swordfish, tilapia and halibut. Certain types of shellfish, including crab, lobster, scallops, clams and mussels, also contain high concentrations of vitamin B 12. Bone marrow requires vitamin B12 to produce red blood cells. Your nervous system also requires vitamin B12, which helps in the production and maintenance of chemical products that protect and support nerves.

The formation of many essential body proteins, hormones and other chemical substances depends on an adequate supply of vitamin B 12.

Vitamin D is one of the few natural dietary sources of vitamin D. A serving of grilled or baked trout contains nearly 15 micrograms of vitamin D, which represents three times the daily recommended dosage for adults 19 to 50 years of age.

Like swordfish and salmon portions contain 10 micrograms and 8 micrograms of vitamin D, respectively. Tilapia and halibut also contains significant amounts of vitamin D, with approximately 3 micrograms per portion. Vitamin D is essential for the absorption of calcium and bone-building.

Your immune system and muscles also need vitamin D to operate efficiently. The investigations are examining whether vitamin D may have a role in preventing certain types of cancer.